I competed in my first raw meet 2 weeks ago. I went 551/402/611/1564 @197. I have a while to go but I hope to improve and place well at my first RUPC. I am running my own progression following the Cube template.
D/E Bench
did in sling shot to relieve stress on my bum shoulder
275x3x5
removed
275x3x2-felt speedy but shoulder was not happy
add sling shot
295x3
remove slingshot
225xAMRAP not sure how many want to say like 25
Bench Pause above chest on chest and above again
225x7x2
Upper rehab/Acc
Fairly certain I have a grade one AC sprain that keeps getting acutely exacerbated. Shizz is no bueno. I am almost positive it is stemming from compensatory motion at my AC joint due to my serious lack of glenohumeral internal rotation. I am looking to rectify this and have purchased various tools to assist in my self mobilization. I am also going to start regularly employing recover modalities to help with this issue.
Defranco Simple 6 upper warmup. Also did some soft tissue mobilization with the lacrosse ball in the posterior shoulder.
Bench
135x10x3
185x10x3- easy peezy mainly just trying to find a movement pattern that my shoulder wasnt bothered. I think I found one and will keep pushing the weight up slightly each session and hopefully by my meet prep I will be good to go.
OHP
65x10x3
95x8x3
Hammer Strength Incline
x10x3
Ft/Side Raise
15x10x3
Rear Delt Fly
12x10x3
IR/ER
x12x2 x20
Rope Pushdown
x10x3
Single Arm OH Tri Ext
x10x3
Took advil and iced when I got home. Nothing was painful but had some instability during some movements. Hopefully the extra shoulder/rotator cuff work coupled with the mobilization work will get me to the point I can bench heavy weight. Want to get up to around 420 come RUM.
Bench- me and bench used to be buddies but hes being a real Mc******* lately
135x10
185x5
225x5x3
225x10x2
245x5
245x10
255x8
shoulder felt better as I went. I cant press back toward my head at all or my AC joint gets pissed.
Shoulder didnt hurt during any of this stuff so thats good. I have an appointment on tuesday to go get it looked at just to be safe. I have upper acc/rehab coming up in about an hour so hopefully that goes well.
Well today was a sh** day. Go to ortho for shoulder. Says I have OA caused by a prior AC seperation that has since healed as well as my previous shoulder surgery. Awesome. Recommends cortisone shot to calm it down and gives me a script for pt and an anti inflammatory. Go in to squat and things feel fine but then i pop something on the medial aspect of my knee. Icining and wrapping tonight hopefully it isnt anything serious and a few days off will be enough.
Squat
Heavy
315x3
405x2
455x1
add belt
495x1x2
495x2
525x1
Pause Squat
455x1
455x1
455x pop in right leg.